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  6. Fruit preserves vs. Pomegranate

Fruit preserves vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between Fruit preserves and Pomegranate

  • Fruit preserves have less Vitamin K, Fiber, Vitamin B5, Folate, and Copper than Pomegranate.
  • Pomegranate covers your daily need of Vitamin K 14% more than Fruit preserves.
  • Fruit preserves have 4 times more Sugar than Pomegranate. While Fruit preserves have 48.5g of Sugar, Pomegranate has only 13.67g.

These are the specific foods used in this comparison Jams and preserves and Pomegranates, raw.

Infographic

Fruit preserves vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +100%
Contains more IronIron +63.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +206.5%
Contains more CopperCopper +58%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +197.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more CholineCholine +34.2%
Contains more Vitamin CVitamin C +15.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B3Vitamin B3 +713.9%
Contains more Vitamin B5Vitamin B5 +1785%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more CarbsCarbs +268.2%
Contains more ProteinProtein +351.4%
Contains more FatsFats +1571.4%
Contains more WaterWater +155.8%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
41% 32% 27%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated Fat -91.7%
Contains more Mono. FatMonounsaturated Fat +144.7%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit preserves Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fruit preserves Pomegranate Opinion
Calories 278kcal 83kcal Fruit preserves
Protein 0.37g 1.67g Pomegranate
Fats 0.07g 1.17g Pomegranate
Vitamin C 8.8mg 10.2mg Pomegranate
Net carbs 67.76g 14.7g Fruit preserves
Carbs 68.86g 18.7g Fruit preserves
Magnesium 4mg 12mg Pomegranate
Calcium 20mg 10mg Fruit preserves
Potassium 77mg 236mg Pomegranate
Iron 0.49mg 0.3mg Fruit preserves
Sugar 48.5g 13.67g Pomegranate
Fiber 1.1g 4g Pomegranate
Copper 0.1mg 0.158mg Pomegranate
Zinc 0.06mg 0.35mg Pomegranate
Phosphorus 19mg 36mg Pomegranate
Sodium 32mg 3mg Pomegranate
Vitamin E 0.12mg 0.6mg Pomegranate
Manganese 0.04mg 0.119mg Pomegranate
Selenium 2µg 0.5µg Fruit preserves
Vitamin B1 0.016mg 0.067mg Pomegranate
Vitamin B2 0.076mg 0.053mg Fruit preserves
Vitamin B3 0.036mg 0.293mg Pomegranate
Vitamin B5 0.02mg 0.377mg Pomegranate
Vitamin B6 0.02mg 0.075mg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Folate 11µg 38µg Pomegranate
Choline 10.2mg 7.6mg Fruit preserves
Saturated Fat 0.01g 0.12g Fruit preserves
Monounsaturated Fat 0.038g 0.093g Pomegranate
Polyunsaturated fat 0g 0.079g Pomegranate
Tryptophan 0.008mg Fruit preserves
Threonine 0.023mg Fruit preserves
Isoleucine 0.017mg Fruit preserves
Leucine 0.037mg Fruit preserves
Lysine 0.03mg Fruit preserves
Methionine 0.001mg Fruit preserves
Phenylalanine 0.021mg Fruit preserves
Valine 0.021mg Fruit preserves
Histidine 0.014mg Fruit preserves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Fruit preserves
15%
Pomegranate
Minerals Daily Need Coverage Score
10%
Fruit preserves
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 34.83g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 29mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 51)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.